Keep in mind that IBS and diet are extremely individual. What works for one person with IBS may not work for another person. However, some foods have been identified that seem to cause problems in some people over time.
Low-FODMAP dietThis practice has been revealed by researchers as reducing IBS symptoms. It eliminates food that contains compounds known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that are poorly digested. This includes:
- Dairy products: milk, yogurt, ice-cream, cheeses
- Vegetables: such as onions, garlic, broccoli, cabbage, mushrooms.
- Sweeteners: honey, sorbitol, high fructose corn syrup
- Wheat: slices of bread, cereals, pasta, crackers
- Fruits, such as peaches, apples, pears, apricots, cherries, blackberries
Low-fat dietHigh-fat foods are typically low in fiber, which can intensify IBS-related constipation. Fatty foods are especially harmful to people who have mixed IBS, which is defined by constipation and diarrhea. A low-fat diet is good for your heart and may alleviate unpleasant bowel symptoms.
Gluten-free dietGluten is found in foods like grains and bread. The intestines of people who are sensitive to gluten can be damaged by the protein. Many people suffer from gluten intolerance and this does not amount to celiac disease. Some have IBS as a result of gluten sensitivity or intolerance.
In such cases, a gluten-free diet will alleviate the symptoms of IBS. Remove barley, rye, and wheat from your diet to see if your digestive problems improve.
You still have hope if you are a fan of bread and pasta. Gluten-free versions of your favorite products are made in health food stores and a number of supermarkets.
High-fiber dietFiber tends to increase the bulk of your stools, which enhances movement. A typical adult should consume 20 to 35 grams of fiber per day. According to the National Institute of Diabetes and Digestive and Kidney Diseases, most people consume only 5 to 14 grams of fiber per day.
Fruits, vegetables, and whole grains are high in fiber and can help prevent constipation. If you experience bloating as a result of increased fiber consumption, try focusing solely on soluble fiber found in fruits and vegetables rather than grains.
Low-fiber dietAlthough fibers can help some people with IBS, they can also make symptoms worse if you have frequent gas and diarrhea. Before you entirely remove fiber from your diet, focus on dietary fiber sources found in fruits and vegetables such as potatoes, seeds, and beans.
Soluble fiber dissolves in the water rather than adding bulk like insoluble fiber. Whole grains, nuts, broccoli, cranberries, broccoli, and carrots are all good sources of insoluble fiber.
High-fiber dietVegetable fiber is beneficial to our bodies. In modern times we eat too few vegetables and fruits which cause chronic deficiency of vitamins in our body.
Vegetable fiber is not absorbed in our intestines. They do activate the intestinal muscle for action and gently scrape the intestinal walls from food debris and bacteria.
Fiber feeds the good bacteria in our gut. Some scientists claim that colitis is caused by starving bacteria that eat the walls of our intestines from hunger.
We offer a “vegetarian sausages” recipe as a source for fibers. One sausage a day is recommended. You can find it in the first-aid booklet.
|IBS has many root causes that can generate the syndrome.
If you want to embark on an IBS healing journey, you can buy the booklet here.